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Whole30 Creamy Cauliflower Soup (Paleo Keto)

Whole30 Cauliflower Soup (Paleo Keto) – loaded with veggies, dairy free, and so warm and comforting! Gluten and Dairy Free. (includes Instant Pot instructions)

Guys, if there’s one comfort food I can’t live without, it’s soup!  I love soup – any kind, any flavor, creamy, brothy, stew, or chowder.  But always from scratch.  It’s one of my favorite things to make and eat.  In fact, I think soup was one of the first things I made as a teenager learning to cook.  Soup is also one the easiest meals to convert to a Whole30/Paleo diet.

Sunday is my soup-making day.  Along with my other meal prep, I usually make a big batch of soup, like this one and this favorite for lunches during the week or to have on hand for a quick dinner when things get busy.  I love this Whole30 Cauliflower Soup because it is so nutritious and simple to make on the stovetop or in the Instant Pot.  Full of veggies like cauliflower, carrots, and parsnip…even my kids are fans!

This cauliflower soup has all the richness of a creamy chowder, but without any cheese or heavy cream.  Coconut milk is my secret ingredient for creating a silky texture and rich flavor (and for keeping it Whole30 compliant!)  Pro tip: I find all my Whole30 staples, including coconut milk and broth at Thrive Market.  It’s my favorite source of organic Whole30 products at a discount, delivered right to your door!

Another tip for perfectly creamy soups?  Use an immersion blender for pureeing all or part of the soup.  I often use different combinations of vegetables in this recipe, but this version is my favorite.  It’s so hearty and tasty, and perfect on a chilly day!

How to Make Creamy Cauliflower Soup

Begin by preparing all the vegetables.  A rough chop is sufficient since this soup is going to be pureed at the end.

If using the Instant Pot, dump in all the ingredients and cook for 15 minutes.  Then simply puree the soup and stir in coconut milk.

For the stovetop, start by cooking the vegetables in some oil, then add broth and bring to a simmer.  Once the veggies are tender, puree the soup and stir in the coconut milk.

Season your soup to taste with salt and pepper.

Variations on Whole30 Creamy Cauliflower Soup

For loaded Whole30 Cauliflower Soup, garnish with bacon bits and green onions

Add a few tablespoons of nutritional yeast for a cheesy cauliflower soup version

For Keto diets, omit the potato (substitute with more cauliflower) and garnish with shredded cheese

This soup is freezable!  Make a double batch or freeze leftover portions in Ziploc freezer bags (try this handy gadget for filling the bags!)

Update: I’ve included instructions for making this soup in the Instant Pot.  If you don’t have one yet, what are you waiting for?  It’s totally life changing!


overhead picture whole30 creamy cauliflower soup with spoons

WHole30 Cauliflower Soup

WHole30 Cauliflower Soup

Whole30 Cauliflower Soup (Paleo)

Whole30 Cauliflower Soup (Whole30 Paleo) - loaded with veggies, dairy free, and so warm and comforting!
4.6 from 5 votes
Print Pin Rate
Course: Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 6 servings
Calories: 193kcal
Author: Nikki


  • 1 tablespoon olive oil or coconut oil
  • 1 large carrot, peeled and diced
  • 2 celery stalks, diced
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 head cauliflower, roughly chopped
  • 1 parsnip, peeled and roughly chopped
  • 1 medium potato, peeled and roughly chopped
  • 4 cups low sodium chicken broth
  • 1 cup full fat coconut milk
  • salt and pepper


  • Heat olive oil in a large pot over medium high heat. Add carrot, celery, and onion and cook for 2-3 minutes.
  • Add garlic, cauliflower, parsnip, and potato and cook for another 4-5 minutes until vegetables are beginning to soften.
  • Add chicken broth and bring to a boil. Reduce heat and simmer 15-20 minutes, until vegetables are tender. Remove from heat.
  • Use a hand immersion blender to blend soup until creamy. (Or transfer to a blender)
  • Stir in coconut milk and season with salt and pepper to taste.

For the Instant Pot

  • Place carrot, celery, onion, garlic, cauliflower, parsnip, potato, and broth in the Instant Pot.  Give it a stir.  Seal the lid and program using the Manual setting for 15 minutes.  When cycle is complete, quick release pressure.  Blend soup using an immersion blender until smooth and creamy.  Stir in coconut milk and season with salt and pepper.
Calories: 193kcal | Carbohydrates: 19g | Protein: 6g | Fat: 11g | Saturated Fat: 7g | Sodium: 98mg | Potassium: 774mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1760IU | Vitamin C: 46mg | Calcium: 64mg | Iron: 3.2mg
Tried this recipe?Mention @tastythin or tag #tastythin!



  • Reply
    August 13, 2018 at 1:52 pm

    5 stars
    This was yummy!

    • Reply
      August 13, 2018 at 3:25 pm

      Thanks, Jill! Glad you enjoyed it!

  • Reply
    February 12, 2019 at 10:13 am

    Does this taste coconuty?

    • Reply
      February 12, 2019 at 11:41 am

      Nope, no coconut flavor at all!

  • Reply
    March 5, 2019 at 1:56 am

    4 stars
    My husband liked this soup. I found it filling but a little bland.

  • Reply
    Kimberly Cook
    April 30, 2019 at 1:51 pm

    How long can the uneaten soup be in the fridge?

    • Reply
      April 30, 2019 at 11:30 pm

      It should be fine for at least a few days!

  • Reply
    Darolyn Skelton
    December 1, 2019 at 2:25 pm

    5 stars
    This soup was delicious and super healthy! Thank you.

  • Reply
    January 19, 2020 at 8:49 pm

    5 stars
    All I can say is WOW! It was a cold Michigan day today and this soup looked so good. I made this in my Instant Pot in no time flat; chopped everything quickly and dumped it in. I made a mistake and bought a rutabaga instead of a parsnip so I added an additional carrot for sweetness and used the rutabaga anyway. Once the Instant Pot did its magic, a quick go-round with an immersion blender, a can of coconut milk and VIOLA! Perfection. This is a definite keeper.

    • Reply
      January 20, 2020 at 10:54 am

      Thanks so much, Sheryl! I love to change it up with different veggies, too. You can’t go wrong with this one!

  • Reply
    March 23, 2020 at 9:53 pm

    4 stars
    This was a good basis for sure, but I think a few things really gave it depth of flavor along with the already nice texture. I sautéed the onion and later the garlic in the Instantpot for a good 10 minutes to bring out the natural sweetness before adding the other veg. I added dried thyme, a bay leaf, a sprinkle of turmeric, and a dash of cayenne for more flavors. I didn’t have celery or parsnip and didn’t see any harm done!

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